5 Deadlift 185/135#
8 Box jumps 24/20in
10 Ab-mat sit ups
5 Deadlift 135/95#
8 Box jumps
10 Ab-mat sit ups
20/15 cal bike buy in then with remaining time amrap of:
8 Toes to bar
16 KBS 53/35#
15/12 cal bike buy in then with remaining time amrap of:
8 Knees to chest
12 Lunges with KB
*Max unbroken DU test at end of skill time
DB snatch 50/35#
50 ft Farmer carry 53# kbs
50ft Farmer carry 35# kbs
Push press (empty barbell)
Happy New Year!
…And what a year it has been! I love the new year. It brings a great energy to people and whether you do resolutions or not, the new year tends to draw our attention to evaluating the past and setting our sights for the future. When doing this, proceed with care and maybe a couple other things…
Be Realistic. My wife and I just had a baby! Frances is 3 and a half months old and if she has taught me anything, it’s been about patience and setting realistic goals. I’m talking about the kind of goals that help you get stuff done when you are working with 20-minute random windows of a baby napping!
So while I am deciding on what I want 2019 to look like, I am definitely going to remember to not bite off more than I can chew, but work on building balance in my life with my family, my profession, and my fitness.
Be a creature of habit. The most successful people we have in the gym are consistent. That’s what it takes. With whatever you are doing, you have to take daily action steps to get there. It has to be a priority and you have to have a plan. Make your plan, by writing out the end goal or resolution you have for this year….like what could you complete by the end of December and then work backwards drafting the steps it’ll take to get there. If you don’t know the steps, then step 1 is RESEARCH. I’ve heard google is great…
Prepare yourself for a fight. Whenever we make life changes, their is going to be a phase of adaptation. This adaptation can be rocky and tiring as you are choosing to use your time in a new way. Plus, the bigger the goal, the bigger the shift in our time and energy. That said, know there will be struggles and their will be failures. Be okay with that. Everything great I have learned, if anything at all, has come from struggle. Struggle brings us closer to what we value and these moments provide us with an opportunity to practice becoming stronger.
Finally, I will ask you to do something I never do and that’s ask for help. Bring those around you into your new goal and let them know how they can be a part in helping you be successful. This can look like having a workout buddy that you meet for classes or planning a food prep date with friends. Seeking help from others isn’t just about motivating you to stay on track, but demonstrates that you care about yourself. Speaking from the coaches perspective, I know it’s always an honor when someone shares with me what’s important to them.
Thank you everyone for a tremendous year, and here’s to 2019!
5 Kipping C2B
5 Banded strict
3 Negatives (jump up and lower over 5-8 seconds)